Snack on almonds for optimum health

ALMONDS are among the world’s most-popular tree nuts. They are highly nutritious, and rich in healthy fats, antioxidants, vitamins and minerals.

Health benefits

They deliver a massive amount of nutrients, and are the edible seeds of Prunus dulcis, more commonly called the almond tree.

They are native to the Middle East, but the US is now the world’s largest producer.

The almonds you can buy in stores usually have the shell removed, revealing the edible nut inside. They are sold either raw or roasted. They are also used to produce almond milk, oil, butter, flour or paste, also known as marzipan.


Almonds are a fantastic source of antioxidants. Antioxidants help protect against oxidative stress, which can damage molecules in your cells, and contribute to inflammation, ageing and diseases like cancer.

The powerful antioxidants in almonds are largely concentrated in the brown layer of the skin. For this reason, blanched almonds,  those with skin removed, are not the best choice, from a health perspective.

Vitamin E

Vitamin E is a family of fat-soluble antioxidants. These antioxidants tend to build up in cell membranes in your body, protecting your cells from oxidative damage. Almonds are among the world’s best sources of Vitamin E, with just one ounce providing 37% of the RDA.

Blood-sugar control

Nuts are low in carbs but high in healthy fats, protein and fibre. This makes them a perfect choice for people with diabetes.

Another boon of almonds is their remarkably high amount of magnesium. Magnesium is a mineral involved in more than 300 bodily processes, including blood-sugar control.

The current RDA for magnesium is 310-420 mg. Two ounces of almonds provide 150 mg of this important mineral. Interestingly, 25-38% of people with Type 2 diabetes are deficient in magnesium. Correcting this deficiency significantly lowers blood-sugar levels, and improves insulin function.

People without diabetes also see major reductions in insulin resistance when supplementing with magnesium. This indicates that high-magnesium foods, such as almonds, may help prevent metabolic syndrome and Type 2 diabetes, both of which are major health problems.

Blood-pressure levels

The magnesium in almonds may additionally help lower blood-pressure levels. High blood pressure is one of the leading causes of heart attacks, strokes and kidney failure.

A deficiency in magnesium is strongly linked to high blood pressure, regardless of whether you are overweight. Studies show that correcting a magnesium deficiency can lead to major reductions in blood pressure. If you do not meet the dietary recommendations for magnesium, adding almonds to your diet could have a huge impact.

Almonds reduce hunger

Almonds are low in carbs and high in protein and fibre, which are known to increase feelings of fullness. One four-week study involving 137 participants showed that a daily 1.5ozs (43g) serving of almonds significantly reduced hunger and the desire to eat.

Weight loss

Nuts contain several nutrients that your body struggles to break down and digest. Your body does not absorb about 10-15% of the calories in nuts. Additionally, some evidence suggests that eating nuts can boost metabolism, slightly. Because of their satiating properties, nuts are a great addition to an effective, weight-loss diet.

In one study, a low-calorie diet with 3ozs (84g) of almonds increased weight loss by 62%, compared with a diet enriched with complex carbohydrates.

Despite being high in fat, almonds are definitely a weight-loss-friendly food. Almonds and other nuts are very high in calories. Although almonds are high in calories, eating them doesn’t seem to promote weight gain. Some studies even suggest the opposite, showing that almonds can enhance weight loss.




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Posted by on Aug 1 2019. Filed under Food. You can follow any responses to this entry through the RSS 2.0. Both comments and pings are currently closed.

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